Training from home without a bench or even a barbell? Add load to a glute bridge by placing a dumbbell across the top of one quad.
Single-Leg Glute Bridge
- Lie on the floor and pull your heels close to your glutes by bending your knees. Lift the opposite leg and foot off the ground.
- Flex your abs as if someone were going to stomp on your stomach, then thrust your hip skyward by driving your heel into the floor.
- Pause at the top to hold tension in your working glute. Descend and repeat.
- Do 3-4 sets of 6-8 per leg, but feel free to experiment with varied tempos, pauses, and rep ranges.